5.11.26 Upper Body Strength + Power

Upper body shoulders, triceps and chest focused strength + power

Duration: 60-75 minutes

Equipment: Landmine, Bench, Plate, Med Ball, Barbell

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4 rounds:

• 5-7x per side Standing Landmine Press

Rest 2 minutes in between rounds

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4 rounds:

• 4-6x per side Single Arm Landmine Split Jerk

Rest 2 minutes in between rounds

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4 rounds, superset:

• Max reps Tricep Dips

  Banded, assisted, or sub for bench dips

• 10x Plate Sit-Ups

Rest 2 minutes in between rounds

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4 rounds, superset:

• 5-7x Bench Press (DB or Barbell)

• 12x Laying Med Ball Throw

Rest 2 minutes in between rounds

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4 rounds, superset:

• 8x Narrow Grip Deficit Push-Up (on kettlebells or dumbbells)

• 8x DB Push Press

Rest 2 minutes in between rounds

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Finisher

5 rounds:

• 5 Barbell Snatch + 5 Overhead Squats + 5 Burpees over Barbell

• Rest 1 minute

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Exercise Demos

Standing Landmine Press

Single Arm Landmine Split Jerk

Tricep Dips (bars)

Tricep Dips (banded)

Plate Sit-Ups

Bench Press

Laying Ball Throw

Narrow Grip Deficit Push-Up

DB Push Press

Barbell Snatch

Overhead Squat

Burpee over Barbell